Grand Trunk CrossFit – CrossFit
Warm-up
3 rounds
12 situps
4 strict pullups
12 BB DL
8 ring rows
Mobility
:90 sec banded hamstring each leg(band on rig)
partner rig stretch
Metcon
Metcon (Time)
5 Rounds
(1 round is done in a 4 min period then rest for remaining time)
3 Bar MU
6 Toes to Bar
9 Deadlifts 225/155
15/12 Cal Bike
-Choose variations on the gymnastics and a weight on the BB that you can complete UB reps each time
-Looking for each round to take around 2:00-2:30 to complete, giving you 1:30-2:00 of rest
-Record scores for each round in notes with the final score being the slowest of the 5
Substitutes
Bar MU
* reduce Bar MU reps
* Jumping Bar Muscle-ups
* Banded Bar Muscle-ups
* 4 C2B pullups
Toes 2 Bar
* Reduce Reps
* Feet as High as Possible
* Knees to Elbow
* Knees to Waist
Accessory
3 rounds
5 DB Farmer carries ( down 1, back 2….)
HAP
:60 parrallette tuck (accumulated)